Keep reading to get some of your burning questions about fat answered!
While there doesn’t seem to be an upper limit for fat, there is definitely a lower limit. In active women, we see hormone issues precipitate when they eat too little fat for extended periods of time. Ironically, it can swing the other way too – sometimes eating too much fat means you’re displacing carbohydrates or protein in the diet which have a hormonal consequences, too.
So, like most things in nutrition, professionals usually recommend a nice comfortable, moderate middle ground that’s influenced by your food preferences, personal goals, and health history that goes for fat-rich eats, too.
HOW MUCH FAT SHOULD I EAT PER DAY?
A sweeping, general recommendation for active women is 50-100 g of fat per day. There is no upper limit to fat, but there is a lower limit.
Hormonal issues more often occur when fat is limited to <50 g of fat per day, especially in women for an extended period of time.
Fat needs are individualized and based on several factors including age, body composition, activity level, type of activity you do, food preference and even health history. Working with a dietitian can help determine how much is appropriate for you.
HOW MUCH FAT SHOULD I EAT PER MEAL?
This is highly individualized and largely based on how you prefer to eat. Do you love eating more of your fat macros in the morning to power through your day? Maybe you like to save those macros for dinner because that’s when your appetite is highest. When it comes to eating fat-rich meals, the choice is yours!
Fat is satiating – meaning meals with adequate fat content are filling and lead to feeling satisfied. Spreading fat macros across the day not only keeps you full, but leads to well supported blood sugar.
So if your goal is to eat 75 g of fat per day, that means you eat about 12-18 grams of fat at each meal or snack assuming 4-6 meal per day framework.
But remember, after energy (calorie) and protein needs are met, you can spread fat and carbohydrate macros across your meals in whatever way serves you best.
SIGNS YOU MIGHT NOT BE GETTING ENOUGH FAT
>> your meals do not keep you full and satisfied for more than an hour
>> you suspect hormonal issues because your period has gone missing, has changed, or you’re riding a crazy turbulent PMS train
>> you struggle with dry and cracking skin
>> you’ve got dry hair or hair loss
>> deficiencies of the fat-soluble vitamins (A, D, E + K)
>> you have trouble concentrating
>> you select mostly low-fat or fat-free products and eating lower in fat is a high priority for you
If after reading this you’re still thinking, “but how much fat do I need, specifically?” I gotchu!
My free downloadable DIY Macros Guide would be a great place to start to help you figure out what ALL your macro targets should be – including fat.
And of course, if you want me and my macro expert team of dietitians to do the math for you, the Personalized Macro Calculation service is exactly what you need.